How a fat person can learn to spin a hoop. How to spin a hoop so it doesn't fall
A hoop is one of the most affordable sports equipment. You don’t need a lot of space or special training to practice with it. Ring training not only increases overall muscle tone, has a positive effect on the cardiovascular system, and allows you to compensate for lack of movement, but also improves your mood and helps you lose excess weight.
So familiar and different
The first rings were made of bamboo; in Soviet times, plastic and aluminum rings were the most accessible, and today there are hula hoops (another name for a hoop, from the English word “hoop” - “hoop” and the name of the hula dance, popular in Hawaii) for every taste. :
- Aluminum hula hoops are the lightest and are suitable for a beginner;
- massage hoops - equipped with special linings on the inside for a more active effect on subcutaneous fat deposits;
- Massage hoops also include magnetic hoops, in which magnets are used as massage elements;
- gymnastic sports rings for professional rhythmic gymnastics classes;
- combined hoops with a metal frame and a soft outer covering;
- hoops with wicks for fire shows.
Hula hoops are collapsible, collapsible, weighted, with electronic filling for counting calories and keeping track of time, and also differ in size and materials from which they are made.
What are the benefits of training with a hoop?
Ring exercises are one of the most enjoyable and accessible ways to improve your health and figure. Regular training with this simulator will allow you to:
- strengthen muscles weakened by a sedentary lifestyle, increase overall tone;
- work out problem areas, tighten certain muscle groups and form a figure close to ideal;
- Comprehensively fight cellulite;
- lose extra pounds and achieve a slimmer waist;
- improve coordination and sense of balance, agility;
- improve your mood.
You can train with a group of like-minded people or alone almost anywhere: outdoors, in the fitness room or in the office, as well as at home, combining useful physical activity, for example, with watching TV.
Who should not practice
Like any physical activity, hula hoop exercises have contraindications. It is absolutely forbidden to twist the ring, especially a weighted one, in the following cases:
- pregnancy;
- skin diseases accompanied by ulcers, abscesses (they can be damaged when the hoop comes into contact with the skin), neoplasms in the area of contact with the hoop;
- fresh scars from surgery, such as a caesarean section;
- acute period of diseases of internal organs in the abdominal area.
You should twist the hula hoop with caution and choose its lighter versions:
- during menstruation;
- for problems with the musculoskeletal system, especially in the lumbar spine;
- for diseases of internal organs;
- To old people.
If any unpleasant sensations occur, it is better to stop practicing with a hoop and consult a specialist.
Cool and lose weight correctly
It would seem that what could be difficult about practicing with a hoop? Take it and spin it! But in order to benefit from training with hula hoops and not harm your health, you must adhere to certain rules.
The hoop must correspond to the height of the practitioner - the higher the height, the larger the diameter of the simulator.
- Apply the ring to yourself, placing it vertically - the top of the hoop should be approximately at the level of the crotch or higher, reaching the bottom line of the chest. The larger the hoop, the slower it rotates and the easier it is to twist.
- It is better if the massage elements of the ring are soft and movable; they injure the skin and subcutaneous layers less. It’s good if the massage balls are magnetic or made of rubber.
- You can’t start with heavy loads, everything is done gradually.
- For the first lessons, select a hoop that is lighter in weight.
- Do not hold your breath during exercises, breathe as evenly as possible.
- Do not exercise on a full or empty stomach; the best time to exercise is one and a half to two hours before meals and the same period of time after meals.
- Don't forget about a light warm-up before exercising with the ring.
Basic Hoop Spinning Technique for Weight Loss
- Stand straight, feet at shoulder level or together, arms spread to the sides or clasped at the back of your head.
- Begin to rotate your stomach, making sure that your chest and pelvis remain as motionless as possible. Do not try to describe large circles with your stomach.
- Twist the ring in one direction, clockwise or counterclockwise (depending on whether you are left-handed or right-handed).
Initial sessions should last 5–15 minutes, then gradually increase to 30 minutes or more. Remember that fat begins to “burn” only from the 20th minute of exercise.
At first, bruises may form on the skin, and there will be pain from rotating the massage hoop. To make the situation a little easier, the first classes can be carried out in thick clothes, in a special wide belt or a belt for weight loss. When the body gets used to classes with a lightweight hoop, you can take a weighted one to enhance the effect.
Exercises for weight loss
It is better to use a massage hoop for losing weight not only in the waist and sides, but also for other areas, because a beautiful waist alone is not enough to improve the contour of the figure.
Exercises for the waist area:
- The simplest exercise is to quickly rotate the ring on your waist throughout the class. You can alternate the direction of rotation: first 5 minutes to the right, then 5 minutes to the left, etc.
- Rotate the ring and walk around the room.
The best effect is achieved if during exercise you hold your arms above your head and tense your abdominal muscles.
How to properly twist a hoop around your waist - watch the video:
Exercises for legs and lower back:
- Hula hoop with your legs bent.
- While rotating the ring, tighten your stomach and alternate lunges forward and backward with your legs. Try to keep your back as straight as possible, using your hands to maintain balance.
- You can squat as low as possible while rotating.
- Lower the rotating hoop to your knees and lift it back to your waist using body movements.
If you place your feet close to each other while doing the exercises, this will help to work the thigh muscles, and if you spread your legs wide, the exercise will have a beneficial effect on the buttock muscles.
Hand exercises:
- March with a rotating hoop, raising your knees as high as possible, while actively working with your arms.
- Lie on your back, hold the ring in your hands raised high. Stretch up as much as possible, slowly lowering your arms to the right and then to the left, turning your body to follow your arms.
- Twist the hoop on your hands, moving it along the entire length of your arm.
How to increase the effectiveness of exercises with a massage hoop
If we summarize the information about the effect of a massage hoop on the body, we can give the following advice:
- tense the muscles in the areas you want to strengthen;
- monitor the uniformity of breathing;
- regular training should last at least 30 minutes and take place in a well-ventilated area;
- change the position of your legs, because the achieved effect depends on this: legs placed closely place the emphasis on the abdominal muscles and remove fat from the thighs, legs widely spaced help strengthen the muscles of the thighs and buttocks.
Exercises with a massage hoop, carried out correctly and regularly, will definitely give lasting results. This almost universal exercise machine is inexpensive, easy to store, and does not require any special physical training or a special room for training.
I am glad to welcome everyone, my dears! Just recently I was lucky enough to visit an all-female fitness club (how I got there is a story worthy of a separate article). So, in this “raspberry shop” I noticed that quite a large number of young ladies do not know how to work with a hula hoop, i.e. They don’t know how to spin the hoop correctly. I thought it would be a good idea for me to enlighten my readers (especially readers) and coach them (you) in this matter. Actually, this is how the idea for this article was born.
Well, let's not drag our feet, let's go!
All about how to spin a hoop correctly
Before we begin our thematic narrative, let's move back to the period of “childhood-adolescence-youth” and remember school physical education lessons. I don’t know about your memory, but before my eyes I see a class divided into groups based on “M” and “F”, and each of the latter performs their favorite exercises. For boys it was rope climbing, pull-ups on the horizontal bar, basketball, for girls - jumping rope, twirling a hoop, and jumping on a trampoline.
I was always tempted to look into a “girls” group :) to learn many tricks that were very difficult for us guys. In particular, almost all the young ladies, without exception, twirled a round thing called a hoop so delicately that none of the guys simply could afford (apparently the hands grew from the wrong place).
All this means is that you can probably imagine my surprise when, after ten years, I discovered that the “tribal” trait called how to properly spin a hoop was gradually lost. No, I’m not saying that now no one knows how to spin a hula hoop, there are simply fewer such people, and all this, apparently, is due to a lack of proper practice and a lack of understanding of the basics of twisting this round projectile. According to statistics, most modern women have either completely forgotten or never knew how to do it correctly. Today we will correct this situation and learn not only the correct torsion technique, but also its various variations, advanced secrets and subtleties in increasing the efficiency of the “drainage” effect of the hoop.
We can say that you are lucky, dear ladies, because I was able to get this kind of information first hand - from a stellar foreign fitness instructor (as they call her “the girl with the hoop”) Christambel Zamor.
So, before moving on to mastering the correct torsion technique, let's look at two such important questions:
- what can be done by twisting a hoop;
- how (due to what) hula hoop helps burn calories.
Let's go in order.
How to spin a hoop correctly: the benefits of twisting
Let's go over the main effects that a hoop can give your body when working with it.
No. 1. Raising emotional levels and strengthening mental strength
One scientific study has proven that twisting this projectile causes a lot of positive emotions and brings great pleasure. This is connected on a subconscious level with “falling into childhood.” Twisting a hula hoop allows you to get the first results very quickly, which results in an increase in a person’s confidence in transforming his own body.
No. 2. Improving overall body flexibility
Due to the rotational movements performed by the weight hoop, the spine (with discs) becomes more flexible. You can solve many “superficial” back problems and get rid of injuries.
No. 3. Increased body tone
In the process of twisting a hoop, a large number of large muscle groups are involved, for example, such as: hips, buttocks, abdomen, legs, knees. You balance yourself in such a way that the hoop remains circling around your torso, and this requires the combined tension of all the above-mentioned muscles.
No. 4. Lymphatic drainage
By constantly twisting the hula hoop, your blood circulation improves - this occurs due to the continuous movement of the whole body. This is an excellent type of cardio training that helps: build muscle mass, lower blood pressure and is an excellent prevention of strokes and heart attacks. Hooping also has a relaxing and calming effect on the body, resulting in a reduction in stress levels.
Now let's dive a little into science and understand through what hidden mechanisms such a simple projectile as a hoop allows you to get rid of extra pounds.
How does a hoop work?
The most common option for twisting a hula hoop is at the waist. The movements involve stable parallel oscillations of the ring around the abdominal area. When you are in the center of the hoop, you become the center of its rotation. (source of movement of the hoop). In the process of moving the body (to move the hoop around you), You create a turning force (torque), which tends to cause such rotation.
Torque must be maintained by centripetal force (holding the hoop around an axis).
Note:
Many people believe that torque is maintained by centrifugal force - no, this is a misconception.
Centripetal force is the force that causes a body to (for example, a hoop) follow the curved path. The amount of force depends on things like the size and weight of the hoop itself and its relationship to your waist. A large (or heavy) hula hoop will move slower and require less torque, a small one will require more.
As soon as we make the first body movements to spin the projectile, inertial forces then come to our aid. However, they don't last long (because the hoop moves against the body and through the air) and the “round” rapidly slows down and may fall.
To keep the hoop on the waist, it needs to send (set) regular impulses, remaining slightly ahead of the circle of rotation. From a biomechanical point of view, this is a very difficult task, because physical activity, which involves the coordinated use of segments of the entire body, is always difficult for a person.
One scientific study found that most of the action of hula hoop rotation comes down to simultaneous oscillatory movements of the hips, knees and ankles. The contribution these muscles make varies from person to person.
Phew, we’re done with the scientific calculations, now let’s move on to the practical part of the article.
How to spin a hoop correctly: the correct technique and methods
Only at first glance, twisting a hoop may seem like an easy task, but in fact it is far from a trivial activity, requiring a high degree of coordination and development of the total motor skills of the muscles of the entire athlete.
Many, after several lessons, give up this thankless task. And really, who wants to be laughed at in the audience while saying offensive words: “she/he doesn’t even know how to spin a hoop.” To avoid this kind of statements addressed to us, we will now learn how to spin the hoop correctly.
So, step by step we follow the following instructions:
Step #1.
Choose the hoop you need. For this, this article will help you.
Step #2.
Choose a spacious place in the fitness room, equipped with a cascade of large mirrors.
Step #3.
IP: Place your feet shoulder-length, straighten your back. Put the hoop on yourself (to be in its center), overhand grip. During rotation, your hands can be clasped behind your head.
Note:
Placing the legs narrower than the shoulders allows you to achieve a full small circle with the waist, as a result of which these muscles (not buttocks/hips with feet shoulder-width apart)and will be processed effectively.
Step #4.
Make a rotational movement only, the chest and pelvis should remain motionless.
Step #5.
Throughout the exercise, try to draw small circles with your waist.
This whole mess looks like this: (see image).
How to spin a hoop correctly: secret tricks
There are also three secret tricks (for more experienced fitness ladies), which allow you to restore a falling hoop without using your hands at all. So, if you feel that the hoop is about to jump off the “axis”, follow these steps:
- squat - bend your knees under the hoop and make a sharp push with your hips up;
- spiral - make a turn (steps) around its axis in the direction of movement of the hoop (slow it down and let it come back to your waist);
- acceleration - to restore the “shaky” position of the hula hoop, double the speed of transferring weight from one leg to the other.
A picture version of all of the above looks like this.
These were the tips from the “hoop girl,” Christabel Zamor. She also advises her own version of the correct torsion of a hoop - “spreader”, which is the easiest and most accessible for a beginner to understand. To do this you need:
- put your feet in the “spread” position - one foot in front of the other;
- position the hoop so that it touches the lower back;
- pull it back and use your hands to set a rotational impulse around its axis;
- make a strong push and begin to rotate your hips back and forth;
- arms are bent at the elbows and are at the sides;
- head raised, shoulders back, back straight;
- step on the floor, shifting your weight from foot to foot.
The “split” option looks like this: (see image).
When you learn to rotate the hoop more 20 minutes (without a single fall), you can complicate your task as follows:
- become a “spinning top” - rotate the hoop as quickly as possible;
- move while in the hoop;
- rotate the hoop not on the waist, but on the buttocks;
- move the hula hoop up and down your waist;
- Try rotating the hoop only around your neck, arms or legs.
How to spin a hoop correctly: the practical side of the issue
I think you have the following questions regarding working with a hoop...
Question No. 1. How to Avoid Bruises
Buy a special thermal belt at the pharmacy and wrap it around your waist for the first time. As an option, you can simply load yourself with various thick clothes. Twist the hoop alternately, now in one direction, now in the other.
Question No. 2. When to twist
Never on an empty or full stomach. It is best for girls to include hoop exercises after the main training. (for example, group classes or strength training). The interval between meals and exercises with the round machine should be 1,5-2 hours.
Question No. 3. How much to twist
Better start with 3-5 minutes of twisting in each direction. Gradually increase the time and eventually get it to 20-30 minutes. Remember, every minute is a minus 15 Down with calories.
It is worth saying that there are many different options for twisting a hula hoop; the most popular ones are shown in the image (see image):
How to spin a hoop correctly: options
Once you learn the classics of the genre, mastering other types of torsion will not be difficult. Moreover, I will give you the technique for performing them :).
Option #1. "Back and forth"
Take a “wobbly” position - this is when one leg is in front of the other. Hold the hoop at waist level, push your hip and begin to rotate. The knees should be slightly bent, the hips should swing forward/backward and hold the hoop. (the athlete balances in this position). Work for one minute and then repeat.
Option #2. “At an angle”
Squeeze your legs together, bend your knees, hoop at waist level. With a straight back, lean forward and push the hoop with your hands, causing it to rotate. By bending your knees, raise and lower your body while maintaining the rotation of the hula hoop. Tighten your abdominal muscles and keep your weight on your toes. The hoop should remain almost perpendicular to the floor. Stay in this position for 30 seconds and then repeat from the beginning.
Option #3. “Orbit” (on hand)
Stand straight, bring your legs together, hold the hoop at arm's length. Give it an impulse to rotate around your hand - to do this, move it up and down. Slowly raise your arm above your head. The hoop should be on the fingers of your palm. Do this for one minute and then change hands to start over.
Option #5. “Half squat”
Place your feet shoulder-width apart, then begin to spin the hoop as standard, and as it rotates, gradually sit down. Reach the lowest point and, remaining in this position, continue to twist the hoop. The duration of the exercise is 5-10 minutes.
This was the last thing I would like to talk about regarding our topic. Yes, a lot has happened, but I can assure you that you will not find such complete and detailed material anywhere else. Well, let's sum it up and say goodbye.
Afterword
Today we looked at the answer to the question - how to spin a hoop correctly. I am sure that if before this article you did not know how to do this, now you will become the best “spinner” in your entire room :).
Thank you for investing this time in yourself, see you again!
PS. Don’t forget to click on the beautiful buttons, and also ask your questions in the comment form.
P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points for karma, guaranteed :).
With respect and gratitude, Dmitry Protasov.
Most of us try to spin a hoop in kindergarten. This skill is very easy for some, while others wonder what their mistake is and why the sports equipment always falls down with a roar. There can be many reasons, but they are not difficult to eliminate. Let's look at how to learn how to spin a hoop.
How to quickly learn how to spin a hoop?
The most important thing is to choose a good hoop. Too light plastic models are very difficult to twist, and not everyone can handle the new-fashioned weighted hula hoop models. It’s best to start with a classic metal hoop, familiar from Soviet times. As a rule, it is much easier to deal with than other models.
How to learn to twist a hoop around your waist?
Another very important principle is proper technique. Most people choose something intuitively. Based on the basic rules, you can adapt them to suit yourself to find the most convenient way.
- Stand straight, feet shoulder-width apart, and make sure there is enough space on all sides and the hoop is not touching anything. Practice making circular movements with your hips without a hoop and stretch your joints.
- Place the hoop on your body, rest it against your waist, and rotate it to set the rhythm, supporting the movement with your hips. Fold your arms over your chest or raise them behind your head. To strengthen the muscles of the chest and arms, it is advisable to keep them vertically raised up.
- Start with a medium tempo - both fast and slow movements can cause the hoop to slip off your body. If you see it going down, do some more intense hip movements.
The main thing is practice. Try until you can hold the hoop with the force of rotation, at least for a short time. This will make it easier to figure out which rotational movements are most convenient for you.
How to learn how to spin a hoop correctly?
Don’t forget about the general rules that will help you handle the hoop much easier:
- Before classes, put on sportswear and... Make sure the headband is touching your top and not your skin - this will reduce the risk of bruises and abrasions, even as you move up to heavier models.
- Do not hoop after eating. If you had a light snack, wait at least an hour, and if you had a heavy meal, wait at least 2-3 hours. You can exercise in the morning, on an empty stomach.
- Choose your type of movement - it will be more convenient for you to either make circular rotations with your hips, or transfer your body weight from one leg to the other.
Regular training will help you quickly understand how to spin the hoop on your hips and learn how to keep it spinning for as long as you like.
How to learn to spin a hula hoop for weight loss?
If you decide to lose weight thanks to a hoop, do not hope for a miracle: in any case, you will have to adjust your diet and introduce additional exercise. However, the hoop is indeed very effective for shaping the waistline, but in order to achieve For maximum effect, you need to follow a number of rules.
In the article we talk about a hoop for weight loss. We tell you how to choose the most suitable hoop among a wide variety, how often and for how long to use it. By applying our recommendations, you will learn in which cases the use of the apparatus is contraindicated, and what exercises with it help you lose weight.
A hula hoop or hoop is a special sports equipment designed for rotation at the waist, gymnastic exercises, which has long been used for home sports.
Varieties
There are many types of projectiles:
- classical gymnastics;
- classic weighted;
- flexible;
- massage
There are a number of subtypes of massage equipment that differ from each other in additional “options”:
- with magnets;
- with spikes;
- hula hoop with balls;
- hula hoop with suction cups;
- collapsible option;
Classic gymnastic and weighted
This is why this type is called classic - our mothers and grandmothers still worked with such equipment. Gymnasts of the Soviet era used the classic iron apparatus for the purpose of losing weight, performing, and training.
Lighter options were often found on the open market - plastic or aluminum. The plastic “circle” is suitable for children - it does not leave bruises or abrasions.
For the purpose of more intense training in the gym, the trainer always “supplied” a weighted version of the gymnastic hoop. The trainer made a hole in the metal hoop and filled the void inside with sand.
The trainer asked the girls to spin a heavy “circle”, the weight of which was 1.2-3 kg. For guys, the weight of the projectile could reach 7 kg.
Nowadays, ready-made weighted modifications of classic circles are purchased.
They are still in great demand - the effectiveness of training with them has been tested by time.
The main application is rotation around the waist and hips, strengthening the muscles of the abs, lumbar spine, buttocks, back, hips. Heavy versions of hula hoops increase the load on the muscles, and the intensity of the workout increases significantly.
When rotating a three-kilogram device, a higher range of motion of the pelvis is required. To maintain the circle, apply noticeably more effort. This leads to higher energy consumption, and the calories eaten “melt” faster.
However, if your body is not prepared, do not buy the heaviest hoop right away - sports trainers advise increasing the load gradually.
Using a heavy model right away creates a very uncomfortable feeling - as if a hoop is hitting the body: there are no developed strong muscles capable of coping with such a mass of a projectile.
Unprepared muscles become overstrained and cannot cope - the hoop constantly falls on the legs, leaving bruises. All moments make training unbearable.
Massage
Circles of this type are characterized by increased hoop efficiency due to various additions to the classic design. Manufacturers have improved the classic model by adding various “tricks” to it: spikes, magnets, balls, suction cups.
There is a so-called “smart” massage hoop - such models have a built-in liquid crystal display that displays the number of calories lost, workout duration, number of rotations, pulse, and blood pressure.
The benefit of a device for weight loss with spikes or balls is as follows: when rotated on the waist, the spikes or balls enhance the massage qualities of the circle, resulting in better anti-cellulite treatment of tissues.
Manufacturers of such products pay special attention to the effect of spikes and balls on acupuncture points on the body of the practitioner.
Suction cups work in a similar way. The peculiarity of the massage action is that the suction cups “stick” and “unstick” from the skin while the circle rotates.
Reminiscent of a vacuum massage, it creates some additional resistance to the rotation of the circle. The advantage of suction cups is that they enhance the effect on the subcutaneous fat layer while working with the device.
Magnets provide the influence of magnetic fields on blood flow and body tissues. Manufacturers say the following about the effects of magnets:
- slow down capillary blood circulation in the body, preventing the secondary absorption of fats “broken” by training;
- help accelerate metabolism and blood circulation;
- have a general therapeutic and prophylactic effect on the body as a whole.
Some hula hoops can be easily assembled and disassembled: conveniently and compactly stored and transported, but reviews include disadvantages of the design.
Over time or due to poor quality manufacturing, it happens that such models fall apart when rotated.
Which projectile is more effective?
We have reviewed all existing types of hula hoops to help you understand all their diversity. But which one should you choose? There can be no set of rules when answering a question. Here everyone chooses for themselves. When choosing, you need to focus on 4 main points:
- mode of application;
- circle weight;
- hula hoop size;
- product quality.
Regarding the method of application, we can suggest the following. If you want to use the design only at the waist, choose any model that you like. They all fit.
In addition, very flexible types of hoop can simply be worn around the waist as a kind of reinforcement, for example, while cleaning the house or cooking. This will give additional stress to the muscles and increase calorie consumption.
Regarding the weight of the circle, it is strongly not recommended to immediately offer a weight of 3 kg to untrained muscles.
At the same time, it will take a long time to achieve the desired results in losing weight with lightweight aluminum gymnastic equipment. Choose the middle option, which weighs 1,200-1,500 kg.
When choosing a weighted model, make sure that the surface of this model is soft. The impact force should be softened by an outer shell made of foam rubber, fabric, leather or other materials.
If you yourself decide to add weight to an aluminum hoop that has been lying around in the closet since school, then after filling it with sand, wrap it at least with electrical tape on top: this will avoid bruises and unpleasant “beatings” of the pelvic bones during rotation.
It’s even better to wrap it under electrical tape with foam strips - a requirement for hoops weighing more than 2 kg.
When purchasing, make sure you are satisfied with the quality of the product. Pay attention to the surface of the circle - it should be smooth. If there are chips, rough protruding seams or nicks, the situation will create a lot of unpleasant sensations.
Carefully inspect and feel the massage hoop with spikes or balls. Balls and spikes should not be very hard or hard - with these there is a very high probability of “earning” abrasions on the skin when used.
The balls must be well secured in the product and scroll freely.
When buying a hula hoop, place it on the floor in front of you. If the device reaches your ribs, then select a smaller diameter of the circle, otherwise it will be very problematic and inconvenient for you to twist it. This is how you choose your “own size” hula hoop.
Does it help you lose weight
Those who resort to sports equipment often ask the question: “Is it possible to lose weight with a hoop?” Of course you can!
Even if you just twist it around your waist, the following changes will occur in the body:
- Improving blood circulation - first of all, blood flow in the pelvic organs improves. This also leads to improved sexual function in men and women.
- Improved lymph circulation. As a result, elimination of swelling and “stagnation” in the lower part of the body with a sedentary lifestyle.
- Cure “lazy bowel” syndrome - when rotating the circle, the abdomen and internal organs are massaged, which helps improve the evacuation of intestinal contents.
- Getting rid of waste products of cells, toxins - they come out with sweat and intestinal contents;
- Cellulite is reduced - the massage effect of “breaking” cellulite tubercles thanks to “impacts” during rotation;
- Forming a beautiful waist thanks to regular exercise on this area of the body. This is especially true after pregnancy and childbirth.
- General improvement in well-being and mood - this is ensured by regular exercise in general and with a circle in particular;
- Losing calories inevitably leads to weight loss if the loss exceeds their dietary intake;
- A general improvement in muscle tone and careful study of the lumbar muscular corset of the spine leads to improvement.
Is it possible to lose weight by twirling a hula hoop every day?
Of course you can! And not only lose weight, but also strengthen the muscles of the spine, abs, legs and “female” pelvic muscles.
Include daily exercise in your weight loss system, and the scales will gradually move closer to the desired value.
Before starting training, be sure to check whether you have any conditions that make it undesirable or even dangerous to spin the hula hoop.
Contraindications
You should avoid activities if you have the following conditions:
- menstrual cycle - do not twist during menstruation, as bleeding will intensify until there is noticeable blood loss;
- any gynecological bleeding;
- acute inflammatory processes of the kidneys and pelvic organs;
- cyst, endometriosis and other diseases of the pelvic organs - if you have gynecological pathologies, consult a specialist before starting classes;
- pelvic organ prolapse;
- hernia of the white line of the abdomen, inguinal, postpartum or postoperative - pinching of the hernial contents can be provoked;
- pregnancy;
- early postoperative and postpartum period - it is necessary to wait 3-4 weeks until the external and internal sutures are completely healed, as well as the restoration of tissue functions;
- benign tumors and oncological problems;
- in the presence of pathologies of the spinal column and joints, consultation with the attending physician is necessary.
How to lose weight
Traditionally, trainers and nutritionists advise reducing the calorie content of the diet and increasing calorie consumption through sports activities.
With the help of a hoop, we increase calorie loss and lose excess weight. If you spin a regular hula hoop for a minute, you will lose 15 calories. A version of the circle weighed up to 3 kg will take 20 calories per minute.
Remember that you need to take care of proper nutrition and reduce the number of calories eaten.
Losing weight - before and after
If you've never exercised before losing weight, this will be one of your best endeavors. Don't set the bar too high for yourself, start little by little.
Rotate the hoop on your waist for 3-5 minutes in several approaches daily. This is much more correct and better for the body than rotating it to the point of exhaustion at once. Afterwards you can gradually increase the load.
This can be done by introducing additional exercises, increasing the time of rotation of the circle or increasing the weight of the circle.
The more intense your workouts are, the more calories and waist inches you will lose.
Please note: it will not be correct to rely only on the rotation of the circle. Approach the problem of excess weight decisively and comprehensively.
Do not perceive your weight loss as a temporary deviation from your usual lifestyle. Get ready to change your usual lifestyle. Develop pleasant and healthy habits.
For example, now start every morning with a special drink that speeds up your metabolism. For a glass of water, add 1 teaspoon of honey, 0.5 teaspoon of aloe juice and half a slice of lemon, drink half an hour before breakfast.
Eat a little less than usual, reduce the amount of food you eat daily. Divide food not into 3 traditional meals, but into 5-6. Take your last meal 3 hours before bedtime.
Arrange fasting days weekly. Kefir, fruit or vegetable - choose the most delicious.
Pay attention to your drinking regime - drink up to 2 liters of water daily.
Introduce sports activities in the form of rotation and special exercises with a circle.
How much do you need to spin to lose weight?
Based on the rule about gradually increasing the load on the body, we begin to twist the hoop from small to large.
If the hula hoop is not a weighted model, then you can spin it every day for 10 minutes. Every day you can increase the duration of training by 1 minute.
We begin to twist heavy models of hula hoops for 3 minutes 3 times a day or 5 minutes twice a day. When choosing a training regimen, be guided by your feelings.
Will you lose weight if you hula hoop every day?
Of course, “patience and work will grind everything down”! It is enough to increase the time of daily hula hoop training to 20 minutes. With such a load, you can remove an extra 4-8 cm from your waist in a month.
Regular daily hula hoop training along with other points of an integrated approach will inevitably lead to the loss of extra pounds. The more serious you are and the greater your efforts, the greater the result you can expect in the end.
The result is affected not only by how long you spend hula-hooping, how heavy your circle is, but also by how correctly you do it.
How to spin a hoop correctly
A very important point - we twist sports equipment only on an empty stomach. It is best to exercise on an empty stomach in the morning or choose a time when 2.5 hours have passed after eating. Hitting a full stomach with a hula hoop is a thankless task.
Turn clockwise- this is the right direction of sports equipment for proper massaging of the intestines. With this rotation we will stimulate peristalsis and rapid evacuation of intestinal contents, which is important when losing weight.
The range of movement of the waist should be small- no need to make sweeping movements. Movements must be as coordinated as possible, smooth and rhythmic.
Correct posture- keep your back straight and your head straight.
Correct breathing very important. Make sure that when practicing with a hoop you do not breathe through your mouth - breathe only through your nose. We breathe evenly and calmly. We don’t talk while training with sports equipment.
We try to exhale all the air from our lungs without a trace. We pause between the end of exhalation and inhalation, as well as after the lungs are completely filled with air. The slower your breathing, the better.
Please note that no less important right thoughts during training. While spinning the hula hoop, it is better to concentrate on what a beautiful waist and flat tummy we are now creating for ourselves.
That is, attention should be fixed on the desired result. Psychologists say that the effectiveness of such training is significantly higher than simple “mental wandering”.
Abdominal exercises
If you want to use a hoop to reduce the volume of your stomach and sides, just twist it around your waist.
We place an additional emphasis on losing weight in the waist area using a special method of rotating the circle - spinning it without spreading your legs. Try not to help the muscles of your legs and buttocks rotate the circle - this will make your waist thin and graceful.
Of course, such rotation of the hula hoop is unusual and seems very difficult at first glance. Sometimes it is not possible to master this technique right away.
In this case, you can gradually bring your legs closer to each other until they stand next to each other. So we will gradually reduce the load on the gluteal and thigh muscles, transferring it to the abdominal muscles.
This is not the only, but one of the most effective techniques for using a device for losing belly fat.
Exercises for weight loss
To tighten your body and work out your muscles, you can use additional complications:
- fold your hands into a lock and place them on the back of your head - this way we will stop helping our hands to rotate the hula hoop, which will increase the load on problem areas;
- when rotating, keep your legs slightly bent for some time - this position will redistribute the load and engage other muscle groups in the legs;
- in the standard “feet shoulder-width apart” pose, slightly turn the body to the right and then to the left - this will redistribute the intensity of the impact force of the hoop along the waist and the load on the muscles;
- We alternately raise one leg, then the other, without ceasing to rotate the circle.
In addition, the hula hoop can be twisted not on the waist, but on the hips - this will help create additional load on this area, plus it will work out cellulite well.
Try to diversify your hoop activities by smoothly moving the hoop higher and lower along your body.
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The training apparatus, known as a hula hoop or a fitness hoop, has long attracted the attention of women who are struggling with extra pounds and dreaming of a slim figure. Such hoops are now available in various modifications, which sometimes makes it difficult to choose them for certain purposes.
This article will help you decide on the types of projectile, tell you about its correct use and answer the main question - Is it possible to lose weight with a hoop?
Is it possible to lose weight with a hoop?
Yes, you can lose weight with a hoop - this apparatus provides an effective load on the areas of the waist that are most problematic for fat deposits. But there are a number of common myths associated with this, which are best dispelled right away.
Common myths about losing weight with hoops:
- You shouldn’t expect miracles from training with a hoop: losing extra pounds quickly and easily - for results you need to work and follow certain rules;
- There is no “breaking” of the fat layers at the waist with the hoop - this is physiologically impossible;
- As an independent means of weight loss, the hoop is not very effective;
- Without accompanying adjustments in nutrition, such training can have results close to zero;
- A hoop is one of the simplest fitness equipments, but it is not the safest of them.
Hula hoop exercises for weight loss are most effective:
Most of all, a fitness hoop helps beginners with little or no training experience in losing weight.
It will not only provide acceptable physical stress for a beginner, but will also accustom the body to physical education discipline, because twirling a hula hoop is much more fun than running or doing abs.
In the first month, the hula hoop can be used as the only fitness equipment. Then you need to gradually increase the load using additional exercises.
After achieving serious results in fitness, the hoop can be used to warm up before the main workout or quickly tone the body.
Note!
After gaining experience, you can spin a fitness hoop with full or partial concentration: during the training process you can not only listen to music, but even watch TV - the effectiveness of the exercises will not suffer from this.
Hoop for weight loss: effectiveness and benefits
In some sources you can find statements that a few ten-minute exercises with a fitness hoop a day are enough to lose weight.
This is not true. In fact, working with hula hoops is considered low-intensity fitness, so long-term one-time approaches are needed for serious results.
According to generally accepted rules, effective calorie expenditure begins after 20 minutes of cardio training, provided that the pulse is at the level of fat-burning indicators.
Some people believe that it is better to use heavy equipment to lose weight. Indeed, weighted fitness hoops work more efficiently, but only if there is sufficient rotation amplitude and tempo. And not every woman can do this, given the required minimum time for one approach.
Consequently, in terms of effectiveness, the severity of the projectile is in third place after the intensity and duration of training.
The fat-burning effect increases the complexity of the exercises - for example, fitness dancing with a hoop or balancing on one leg while rotating the apparatus.
Often, to build an ideal figure, losing extra pounds alone will not be enough - hula hoop allows you to remove cellulite and tone your muscles, tightening your waist. The anti-cellulite effect depends most on the massage properties of the hula hoop, which requires its increased weight. That's why It is better to have several hoops of different weights and shapes in your arsenal.
At the same time, you need to keep in mind that a fitness hoop is not entirely suitable for fully working out muscles. Yes, it can put a significant load on the muscles of the entire body. But it is inferior in terms of the amplitude of muscle contraction, since the legs take on a significant share of the work. Therefore, for the full effect of muscle tightening, you need to add special strength exercises to the waist.
This is what you get with the right approach to training with a fitness hoop:
- Blood circulation is activated and lymph in the waist area, which brings additional oxygen to the cells, oxidizing fat;
- Strengthens the cardiovascular, respiratory and excretory systems;
- Posture improves, the waist is modeled, the muscles of the legs, buttocks, abdomen and back are strengthened, and the flexibility of the spine develops;
- The vestibular apparatus is trained, spatial coordination and overall endurance improves;
- Biologically active zones are stimulated, peristalsis improves, varicose veins and cellulite are prevented;
- Maintains body tone and relieves stress.
Important to remember! You should not go to extremes during training, experiencing increased stress and discomfort - when rotating a hula hoop, there should be a feeling of pleasant warmth in the waist, not pain.
Which hoop is best for weight loss: how to choose
From 1958 (when the fitness hoop gained wide popularity) to the present day, many varieties of this apparatus have been developed. Its correct choice plays an important role in achieving results and should be based on:
- On individual body composition;
- Taking into account the fitness of the body;
- Accordingly for the purpose of use.
The main parameter of body composition is height. The diameter of the hula hoop is selected according to this: With increasing height, the diameter of the projectile increases. When choosing, you need to place it on the edge next to you - the one that reaches the waist or just above it (40-60 mm) is suitable. The limit is the level of the false edge.
Sometimes it is advised to buy a hula hoop that reaches only to the thigh, but this recommendation applies to hoops used for gymnastics, and not for cardio training and weight loss. The most universal diameter is from 90 to 120 cm.
The weight of the equipment used depends on the degree of fitness of the body.
For women who do not have fitness experience, first they need to buy a light hoop weighing from 1 to 1.5 kg.
Gradually you can increase the weight to 2 - 2.5 kg. Heavy projectiles weighing 3 kg or more can only be used if you have experience, strong core muscles and the absence of medical contraindications.
If you know how to spin a hoop, then you need to try it before buying - the process should not cause any significant difficulties or painful sensations.
Not every fitness hoop model is suitable for weight loss, so below are the characteristics of the main modifications of this equipment and the purposes for which they are used.
It is important to know!
At first, even a light hoop may cause bruises on the waist, so beginners are not recommended to rotate the apparatus on unprotected skin. Use thick sportswear or a special protective belt.
Massage hoop for weight loss
This type of fitness hoop has a smoothed wave-like structure on the inner surface - this is the most universal massage modification. It can be used without restrictions as the main projectile.
But more specialized models are also produced, the inner surface of which has built-in massage modules.
Usually these are freely rotating balls that give a pronounced massage effect. However, it is better to use such hoops as an additional exercise machine, since the time for a relatively safe active waist massage is 10-15 minutes, and this is not enough for a full workout.
It is recommended to use a massage hoop if there is cellulite on the waist and if there are problems with intestinal motility. Contrary to popular belief, massage hoops do not have any special benefits for losing excess weight.
Hoop with spikes for weight loss
This is a specialized type of massage fitness hoop designed to actively stimulate the skin of the waist.
Instead of smooth bulges or balls, angular spikes or modules with suction cups are built in here. Both have a stimulating effect on the biologically active zones of the skin. Therefore, such a device is more of a reflexology tool than a fitness machine.
It should be used with caution in sessions of 10 minutes. Bruises from this variety appear most often. It is also the myth about “breaking up fat” with spikes that is usually associated with it.
Hula hoop for weight loss
Hula hoop is used as a general collective name for a fitness hoop - this name was chosen by its popularizer R. Knerr, who found the similarity of the torsion of the projectile with the movements of the Hawaiian dance “Hula Hoop”.
But hula hoop is also called a classic lightweight type of hoop, made in the form of a hollow plastic tube, originally used as a toy for children and adults.
The hula hoop is often used in gymnastics, but it is of little use for weight loss. But this is an excellent tool for those beginners who do not know how to spin a hoop at all - it is easiest to learn this with it.
Interesting fact!
In the 50s of the last century, Richard Knerra tried to patent a fitness hoop as his “invention,” but he failed. Despite the fact that hula hoop entered mass culture precisely after this man’s extensive commercial campaign, willow, grape, rattan, grass and even bamboo hoops have been twisted around the waist by many peoples since ancient times.
And the first wave of popularization occurred back in the 14th century. - English aesculapians attributed the spinning of wooden rings on the waist to pain in the womb and heart disease.
Heavy (weighted) hoop for weight loss
Heavy and weighted fitness hoops are considered to be equipment weighing more than 2 kg. There is an opinion that they are ideal for losing excess weight, but it was stated above that this is not entirely true.
In any case, beginners should not use them because... They will not be able to develop sufficient amplitude and maintain the required approach time. Severe bruising and even contusions to the ribs or legs are also possible if a rigid model is used.
A weighted hoop differs from a heavy hoop in that its weight can be adjusted with external attachments or internal fillers. This allows you to gradually increase the weight without changing the projectile. However, the balance of models with water or sand fill is poor, making training difficult.
Soft hoop for weight loss
A soft outer shell often found on heavy-duty fitness hoops helps minimize bruising and bruising around the waist.
But full-fledged soft projectiles are considered to be models that do not have a rigid frame and that can be bent in arbitrary directions. They are made from reinforced polyurethane or rubber. Lightweight polyurethane models are mainly used as safe children's toys, and heavy rubber ones are used as a universal inflatable resistance band called "GymFlextor".
The Gymflextor is the most effective of all hula hoops.– it allows you to perform many strength exercises, although not everyone will be able to twist such a hoop around the waist, since this is a classic heavy variety. But buying such a universal exercise machine is a win-win option and it won’t hurt in your fitness arsenal.
Hoop with magnets for weight loss
A fitness hoop with magnetic blocks is produced as a type of massage hoop. It is believed that magnets enhance the preventive and fat-burning effect of massage through the influence of a static magnetic field and weak currents on the cellular and intercellular environment of living tissues.
Magneto-therapeutic effects change the physicochemical orientation of ionized macromolecules and free radicals, which optimizes the metabolic rate. This gives an increased effect of oxidation of fatty tissues, and also improves immune and nervous processes in the body.
In most CIS countries (including Russia), the therapeutic effects of magnets are considered scientifically substantiated, although controversial. However, in Western countries (for example, in the USA), magnetic therapy is considered a pseudoscience and restrictions are imposed on the sale of corresponding accessories (as therapeutic ones).
Important to remember!
When losing weight through cardio training, loads should be added gradually, since a sharp increase in them can lead to problems in the functioning of the heart and liver due to toxic products of the breakdown of fatty tissue.
Iron hoop for weight loss (metal)
It is a simple hollow stainless or chrome-plated tube. This variety has optimal weight, balance and increased strength.
A metal fitness hoop is an excellent option for training to lose weight.– the amplitude of its rotation can reach maximum values and the time for one full approach is maintained relatively easily.
Aluminum hoop for weight loss
It is a lightweight version of the metal hula hoop. Best suited for beginners who can confidently spin a hoop, but have no experience in fitness.
Such a projectile leaves fewer bruises, does not cause contusions, but in its unsheathed form it stains the waist from friction. If handled carelessly, modern aluminum models can break.
Note!
Now on sale you can find collapsible hoops of any modification. This is very convenient, but keep in mind that cheap models often have weak connections, which is why they fall apart during training or even break at the joints.
Exercises (exercises) with a hoop for weight loss
Before any fitness activity, the body needs pre-warming. It is advisable to do the warm-up with a massage apparatus.
Warm-up with a hoop
Take the starting stance - feet shoulder-width apart, holding the hoop in your hands straight in front of you.
With a gradually increasing amplitude, make turns of the body left and right (you can roll the projectile along the waist), bends back and forth. Try to always keep your back straight.
Basic exercise
Starting position – feet at a distance of 10-20 cm from each other, a fitness hoop is put on the waist and supported by two hands. Select the direction of rotation and spin the projectile in that direction, simultaneously picking up the given acceleration with rotational movements of the waist.
Having achieved stable retention of the rotating projectile at the waist, begin to increase the speed and amplitude. Raise your arms up and try to control the height of the hula hoop rotation on your body.
Horseback Rotation
While rotating the projectile, you need to try to spread your legs wider and squat down a little. This exercise is effective for the buttocks and thighs.
Spinning on your feet
Bring your feet together and try to rotate the hula hoop only on your legs - hips or knees. This complex exercise allows you to get rid of the “breeches” effect.
Spinning to the rhythm of a fitness dance
While spinning the hoop, gradually add elements of fitness dance to the rotational movement: perform leg lifts, simple and cross steps back, forward, and to the sides.
Add arm movements and body tilts, try balancing on one leg. The hoop should be constantly rotating. This exercise replaces running and puts stress on the entire body.
How to spin a hula hoop correctly for weight loss
To successfully perform weight loss exercises with a hoop, you need to follow a number of rules.
Rules for performing exercises with a hoop:
Be careful!
Hula hoop exercises are contraindicated for older people, with diseases of the pelvis, lumbar spine, exacerbations of skin, kidney and liver diseases, pregnancy, and on menstrual periods.
How long do you need to hula hoop to lose weight?
From the very beginning, beginners should temporarily forget about losing extra pounds and focus on the regularity of exercise and technique, so that the body gets used to the additional loads and the exercises are consolidated on a subconscious level.
The first fitness sessions with a hoop should be short-term – 3-6 minutes in 2-4 approaches at a comfortable pace.
The main goal is to learn how to confidently twirl the hula hoop so that the technique becomes a reflex., not requiring attention. During this period, the load should be gradually increased by 1-3 minutes per day. After the 1st week, you can increase the amplitude and rate of rotation of the projectile.
After 1-2 weeks, the technique will be perfected, the pace will be increased, and the training time will exceed 20 minutes, which will begin to give the first results in losing weight - the body will spend not only glycogen reserves, but also break down stored fats.
By the end of the first month, the training time at an average pace should be 35-45 minutes. You cannot increase it to an hour or more - this has a negative effect on the spine. From this period it is allowed to train not every day, but at least 4 times a week.
After the first month, you need to add additional exercises with hula hoop to the main ones - this will speed up the weight loss process. Here is a sample weekly program for the second month of classes.
The first day:
Second day:
- Basic exercise (hula hoop) – 30-40 minutes;
Day three (day off):
- Warm-up hula hoop with a massage apparatus – 10 minutes (including with hands);
Day four:
- Basic exercise (hula hoop) – 30-40 minutes;
- Additional exercises – abdominal pumping (15-30 repetitions in 2 sets), leg lifts (15-30 repetitions in 2 sets);
Day five:
- Basic exercise (hula hoop) – 30-40 minutes;
- Additional exercises - squats (20-40 repetitions in 2 sets), push-ups (10-20 repetitions in 2 sets);
Day six (day off):
- Basic exercise (hula hoop) – 30-40 minutes;
Day seven:
- Any other physical activity - swimming, cycling, skiing, sports games, hiking, housework/dacha, etc.
Important to remember! Classes should be carried out 1 hour before and 2 hours after meals. Drinking water during training is allowed, but little by little and without gas.
Results: how much weight can you lose by spinning a hula hoop?
The rate of weight loss greatly depends on excess weight - the more it is, the more noticeable the result, since fatty tissues act as additional “weighting equipment” during fitness exercises. That is, it is much more difficult for a slender girl to lose 1-2 kg than for a woman who is 5-6 kg overweight.
In the first initial month of classes, you shouldn’t expect stunning results, but they will still happen– You can lose 1-2 kg in any case, provided you adjust your diet.
From the second month, when the body can tolerate high loads, daily training with a hoop for 45 minutes can remove 3-4 kg per month. But if you do not have a lot of excess weight, then it is better to avoid such a pace, because it is harmful to your health. A safe rate of weight loss is 1-1.5 kg per month.
Exercises with a hoop for 35 minutes 4 times a week will help you lose weight by one size within 1-1.5 months - this is a more gentle and justified regimen.
In one session lasting 35 minutes, you can burn from 200 to 600 kcal, depending on the set pace. Typically, 300-350 kcal are burned during a moderate intensity workout.
How much does a weight loss hoop cost, price and where to buy
Weight loss hoops can be purchased at sports stores. But the prices there are not always adequate and the same models are offered 30-40% cheaper by specialized market bathyscaphes.
There are many offers on the Internet, but this option is more for those who know exactly what model they need. For beginners, it is better to have the opportunity to choose a projectile for themselves using direct testing.
Prices for fitness hoops depend on the manufacturer, model and all sorts of additional options.. These shells are affordable to anyone - the average price range ranges from 200 to 2000 rubles.
For example:
- Decent quality metal hoop of the Russian type “Larsen” costs only 250 rubles;
- Aluminum Chinese unspecified quality – 300 rub.;
- Regular plastic hula hoop of good quality - 200-300 rub.;
- Simple massage hoop without additional modules – 350 – 450 rub.;
- Massage-magnetic “Orbit” type model – about 1000 rubles.;
- Massage hoops with spikes cost from 500 to 1000 rubles.;
- Modular massage projectiles (balls, suction cups, etc.) – from 700 to 2000 rub.;
- Expander hoop like a gymflexor is worth it from 1300 to 2000 rub.;
- Chinese folding hoop with built-in revolution and calorie counter - average 1000 rub.
It is important to know!
When training for the first time, it is useful to monitor your pulse to determine its fat-burning level. To do this, you need to subtract your age from 220 and multiply by 0.5. The resulting value is your fat burning indicator, which you can compare with a heart rate monitor.
Experienced fitness trainers are confident that losing weight with a hoop is quite possible., but not every projectile is suitable for this. Also important for the result is the initial stage of mastering the rotation technique, the regularity of training and its sufficient duration.
Useful videos about losing weight with hoops
As a child, I twirled a hula hoop for fun, and now I tried to do it in training mode. It’s a completely different matter, because this is not a game and you have to make an effort to get results. But I was able to do it in 2 months. remove sagging “ears” from jeans and tighten your waist. My hoop is a simple metal one.
I periodically do either fitness or just physical education. But for some time my stomach lost its tone and began to hang down if you lie on the sofa sideways, folds appeared. Maybe the age is already showing. I rushed to pump up my abs, but it didn’t help much. Then I bought a soft exercise flexor and began to slowly master it. This is not a very simple matter - the hoop has a decent weight and at first it was somewhat uncomfortable. But gradually I increased the rotation time to 15 minutes and by the end of the first month my stomach regained its elasticity, although there was still excess fat. I bought an additional lighter hoop and use them alternately every other day. I used to think that hula hoop was child's play, but now I've changed my mind. I recommend these shells to anyone who has wrinkles at the waist and a flabby stomach.
I immediately bought a beautiful massage hoop for 1600 rubles. But it weighed more than 2 kg, it was difficult to twist it, and even through the neoprene belt I got bruises at first. In 2.5 months of hard work, I tightened my stomach and from that moment I began to use a regular light hula hoop, because I realized that if there is little fat at the waist, then it is better not to twist a heavy hoop for a long time - there were painful sensations in the intestines.
You can start spinning a hoop from five minutes a day (you can do it twice a day), adding one minute every day, and eventually bring the time of one workout to half an hour. After this, you can move on to more complex types - a hoop with weights or massage attachments. Or you can combine both options.